Has It Been That Long?
Only after running this afternoon on the treadmill did I realize how long it has been since I did one of these workouts! What happened? Well, I guess time just slips away. I've tried something else for speed intervals and suffered a minor calf injury as a result. Then I got sick. The weeks passed by...
But let's back it up. As Toronto is bracing for a major snow storm that is already hitting much of the USA I was able to get up early and fit in my usual 5km at recovery pace. My right calf was not an issue, and to be perfectly honest I was shocked.
As my lunchtime treadmill session neared I had no idea how the calf would hold up or what type of workout I should do. The training plan called for some "speed", and although I know that term is relative I typically push myself a bit harder on these than normal. On the walk over to the gym I made a decision that I would try something that had been working for me and if the calf started to give me trouble just turn it into another easy run or stop altogether.
No trouble from the calf as I repeated a workout that I hadn't done since January 4th! (Incidentally, that post was all about how I had not yet made any concrete goals for 2011, and I'm sorry to report that everything remains the same...)
In all I ran 5.19 miles (8.35km) and stopped the treadmill one second early of the desired 40 minutes, but it all doesn't matter. February is off to a good start!
Now bring on the snow...
But let's back it up. As Toronto is bracing for a major snow storm that is already hitting much of the USA I was able to get up early and fit in my usual 5km at recovery pace. My right calf was not an issue, and to be perfectly honest I was shocked.
As my lunchtime treadmill session neared I had no idea how the calf would hold up or what type of workout I should do. The training plan called for some "speed", and although I know that term is relative I typically push myself a bit harder on these than normal. On the walk over to the gym I made a decision that I would try something that had been working for me and if the calf started to give me trouble just turn it into another easy run or stop altogether.
No trouble from the calf as I repeated a workout that I hadn't done since January 4th! (Incidentally, that post was all about how I had not yet made any concrete goals for 2011, and I'm sorry to report that everything remains the same...)
| Duration | Speed | Pace (miles) | Pace (km) |
| 5:00 | 6.7mph | 8:57/mile | 5:34/km |
| 5:00 | 7.5mph | 7:59/mile | 4:58/km |
| 5:00 | 8.8mph | 6:49/mile | 4:14/km |
| 4:00 | 7.5mph | 7:59/mile | 4:58/km |
| 4:00 | 8.8mph | 6:49/mile | 4:14/km |
| 3:00 | 7.5mph | 7:59/mile | 4:58/km |
| 3:00 | 8.8mph | 6:49/mile | 4:14/km |
| 2:00 | 7.5mph | 7:59/mile | 4:58/km |
| 2:00 | 8.8mph | 6:49/mile | 4:14/km |
| 1:00 | 7.5mph | 7:59/mile | 4:58/km |
| 1:00 | 8.8mph | 6:49/mile | 4:14/km |
| 4:59 | 6.7mph | 8:57/mile | 5:34/km |
| 39:59 | 7.8mph | 7:43/mile | 4:48/km |
In all I ran 5.19 miles (8.35km) and stopped the treadmill one second early of the desired 40 minutes, but it all doesn't matter. February is off to a good start!
Now bring on the snow...
posted by Vava at
1:16 PM
1 Comments:
I love and hate these workouts. Nice effort.
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